Josh last week getting after some Split RDLS Boot Camp: 8 & 9 a.m. Olympic Lifting: 10 a.m. Supercharged Saturday: 11 a.m. Open Gym: 10 a.m. – NoonRead more

Did someone say high box jumps?? – Weightlifting Four Sets of: Dumbbell Walking Lunge (20 steps @ 1010) AHAP Rest 60 Seconds Side Plank (30-45 Seconds each side) Rest 60 Seconds – Metcon For time: 400 Meter Run 30 Front Squats (Heavy) 30 Box Jumps (High) 400 Meter Run  Read more

Crossfit Endurance Trail Run: CANCELED DUE TO TRAIL CONDITIONS Weightlifting Five Sets of: Dumbbell Bench Press (8-10 Reps @ 2011) Rest 45 Seconds Ring Rows (12-15 Reps @ 2111) Rest 45 Seconds – Metcon Eight sets of: 30 seconds of DB Renegade Rows (push-up, row left, push-up, row right) Rest 30 seconds 30 seconds of Pull-Ups Rest 30 seconds  Read more

The aftermath of “The Chief”, time for some more cleans! Weightlifting Power Clean (20 Minutes to build to a heavy)  – Metcon For time: 10 Power Cleans (155/105 lbs) 100 Double-Unders 8 Power Cleans 80 Double-Unders 6 Power Cleans 60 Double-Unders 4 Power Cleans 40 Double-Unders 2 Power Cleans 20 Double-Unders  Read more

Crossfit Endurance Bike Ride: 6:00 p.m. This will be the last Bike ride we will do together!! Feel free to keep getting after them and meeting at different times! – Weightlifting Five Sets of: Bulgarian Split Squat (9 reps (each leg) @ 30X1) Rest 45 seconds between legs Strict Handstand Push-Up (Max Reps) Rest 60 Seconds – Metcon Complete as many rounds and reps as possible in 10 minutes of: 7 Thrusters (115/75 lbs) 14 Kettlebell Swings (24/16 kg) 7 Chest-to-Bar Pull-Ups  Read more